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PODCAST

Run Long Run Healthy

Run Long Run Healthy

Running science, explained. Each episode, hosts Brady Holmer and Thomas Watson break down one major sports science topic or study related to running, in a way that regular runners can apply it to their daily training and routines. We cover topics like nutrition, training protocols and methodologies, fuelling, supplementation, recovery, and overall well-being.

sports running

All Episodes

01:09:01

The Consequences of Neglecting Strength Training For...

Run Long Run Healthy ·

2025/11/07

Jason Fitzgerald is one of the best known and best regarded running coaches online. As the founder of Strength Running, he is an expert in strength training for runners, injury prevention, overcoming plateaus, and longevity.Today we have a pretty wide-ranging conversation about strength training and running, including why it’s so important for runners, how to get started, what the minimum effective dose looks like, Jason’s tips for injury prevention and overcoming performance plateaus, as well as

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00:23:03

The Consequences Of Delaying Carbs After Your Run

Run Long Run Healthy ·

2025/10/17

The reference paper: Delaying post-exercise carbohydrate intake impairs next-day exercise capacity but not muscle glycogen or molecular responseshttps://onlinelibrary.wiley.com/doi/10.1111/apha.14215Acta Physiologica Sept 2024Submit questions for future mailbag episodes in the comments or on the RLRH Substack.Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡ Spotify: https://bit.ly/RLRH-spotify➡ Apple podcasts:

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00:48:07

Mailbag Q&A: Creatine, Dealing With Colds,...

Run Long Run Healthy ·

2025/10/10

Brady Holmer and Thomas Watson answer your questions.Submit questions for future mailbag episodes in the comments or on the RLRH Substack.Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡ Spotify: https://bit.ly/RLRH-spotify➡ Apple podcasts: apple.co/43iqUKxGet the RLRH weekly newsletter (choose free or paid):➡ https://marathonhandbook.com/run-long...➡ https://runlongrunhealthy.substack.com/Follow us online:BRADY

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00:08:29

The new 10% rule: the #1 predictor of running injury...

Run Long Run Healthy ·

2025/10/03

The study:How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study https://bjsm.bmj.com/content/59/17/1203Brady’s newsletter breaking it down…https://runlongrunhealthy.substack.com/p/run-long-run-healthy-how-much-running00:00 Intro - The “How Much Running Is Too Much Study?”01:15 Critiquing the classic 10% rule of running02:21 The New Study, explained03:30 Single Session Spike method04:13 The Findings04:51 The “single session paradigm”05:07 Time to ditch the

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00:11:04

Less Running = Faster Marathons, per new Boston...

Run Long Run Healthy ·

2025/09/22

Today’s notes and references:The paper: Training Volume and Training Frequency Changes Associated with Boston Marathon Race Performancelink:https://link.springer.com/article/10.1007/s40279-025-02304-4?cjdata=MXxZfDB8WXww Other research by the same team:Gastrointestinal cell injury and perceived symptoms after running the Boston Marathonhttps://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1268306/fullExertional Heat Stroke at the Boston Marathon: Demographics and the

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00:46:52

The Science of Running Negative Splits

Run Long Run Healthy ·

2025/09/12

Brady and Thomas break down a recent mini-review paper on negative splits and discuss the training, strategies, and their experiences in negative splits and pacing a marathon.References:The physiology and psychology of negative splits: insights into optimal marathon pacing strategies, find the paper here:→https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1639816/fullValencia marathon study:Influence of Sex, Athletic Category and Athletic Level on Marathon Pacing Strategy:

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01:31:33

Amby Burfoot on 60 Years of Marathon Running

Run Long Run Healthy ·

2025/07/03

Amby Burfoot has been running marathons since 1965, won the Boston Marathon in 1968 in 2:22:17, set his PR at in Fukuoka on the same year with 2:14:28, and continues to run marathons today - including the 2025 Boston marathon. He has then had a long and storied career in running journalism, started the Run Long Run Healthy newsletter (which spawned this show), and is editor-at-large at Marathon Handbook.Here, Brady learns more about what marathon training, running , and culture looked like in

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00:53:02

How To Use Rate Of Perceived Exertion To Pace Your...

Run Long Run Healthy ·

2025/06/27

Rating of Perceived Exertion is a subjective measure of your effort during activity. And it's one of the most powerful and useful tools a runner can use to control their pace. Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡ Spotify: https://bit.ly/RLRH-spotify➡ Apple podcasts: apple.co/43iqUKxGet the RLRH weekly newsletter (choose free or paid):➡ https://marathonhandbook.com/run-long...➡

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00:42:18

How Post-Run Heat Exposure Can Mimic High Altitude...

Run Long Run Healthy ·

2025/06/20

In today's episode, Thomas and Brady discuss altitude training, heat training, cross-adaptation...and how hot baths and saunas AFTER your run can mimic the benefits of altitude training.The paper:Heat to hypoxia cross-adaptation: Effects of 6-week post-exercise hot-water immersion on exercise performance in acute hypoxiaLink to paper:https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP092726Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to

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01:17:57

Ranking Running Metrics: Optimize, Track, or Ignore?

Run Long Run Healthy ·

2025/06/12

In today’s episode, Brady and Thomas walk through 30 of the most popular running metrics - whether it's weekly volume, cadence, HRV, or VO2 Max - discuss the merit of each one and attempt to sort them into three buckets: Optimize, Track, or Ignore! We also discuss the deluge of metrics in recent years, how to separate signal from noise, why some of the best metrics can't be measured by a wearable - and we both pick a if-you-could-choose-only-one metric...00:00 Introducing The Running Metrics

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00:41:01

The Science of Post-Run Nutrition: Explaining the 4Rs...

Run Long Run Healthy ·

2025/06/06

In this episode, Brady and Thomas do a deep-dive on post-run nutrition, exploring the 4Rs framework and how they (and their audience) can apply it to their running routines.Review paper: The 4Rs framework of Sports Nutrition:https://www.mdpi.com/2075-1729/15/6/867The 4Rs app:https://dbss.shinyapps.io/4RsApp/00:00 4Rs Framework Intro03:30 Allostatis explained06:00 THE 4Rs FRAMEWORK06:06 1st R - Rehydration11:10 2nd R - Refuel17:44 3rd R - Repair21:58 4th R - Recovery25:43 - Applying The 4Rs -

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00:46:27

Running and longevity: Is the best longevity hack...

Run Long Run Healthy ·

2025/05/30

Run science, explained.This week we're exploring longevity for runners, and how running can potentially help us live longer.Expect to hear about a sub 4-minute miler's life expectancy, why VO2 Max is the most important trait to optimize for longevity, and thinking in decades not years.00:00 Intro02:00 What we know about the science of longevity05:34 How running could hurt your longevity (Coronary Artery Calcification)12:30 ‘Outrunning the grim reaper’ study of 4-minute milers20:11 Why VO2

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00:24:19

Physiological Resilience: How To Train Your Endurance...

Run Long Run Healthy ·

2025/05/28

The traditional model of running physiology had 3 elements: VO2 max, lactate threshold, and running economy. But in recent years, a 4th element has been brought to the table, 'physiological resilience', or durability. Brady Holmer walks us through what it is, why it matters, how we can improve it, and why Kipchoge is the king of physiological resilience.Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡

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00:39:46

The ZONE 2 Conversation: Brady Holmer on Zone 2 for...

Run Long Run Healthy ·

2025/05/27

Thomas sits down with Brady Holmer, 2:26 marathoner and science writer, for a comprehensive conversation about all things Zone 2, and how runners can use Z2 in their training - while busting some myths along the way.Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡ Spotify: https://bit.ly/RLRH-spotify➡ Apple podcasts: apple.co/43iqUKxGet the RLRH weekly newsletter (choose free or paid):➡

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01:00:54

44 Ways To Improve Your Running, Ranked: "Legit or...

Run Long Run Healthy ·

2025/05/27

Thomas and Brady do a quick(ish)-fire game of the most popular training methodologies, supplements, recovery tools, and random gizmos that are claimed to improve your running:00:00 Intro01:22 Social Media Running Advice Credibility Issues06:50 How to tell if online info is legit09:26 ‘Legit or Grift’ intro10:51 ROUND 1 - ACUTE PERFORMANCE ENHANCERS10:55 Beetroot Juice11:31 Carb Rinsing12:14 Electrolyte Drinks13:30 Ice Vests14:07 Breathing Strips15:30 Caffeine (coffee, gels, gum)16:17 Compression

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00:36:03

Creatine for runners, explained: Why you should be...

Run Long Run Healthy ·

2025/05/27

Brady Holmer and Thomas Watson cover everything runners should know about creatine.00:00 What is creatine?01:45 What creatine is doing in our bodies04:55 Benefits for runners08:00 Recovery benefits09:45 Magnitude of effects of creatine13:18 Combatting mental fatigue / sleep deprivation17:12 How much creatine to take (dosage and usage)19:55 Cycling creatine?21:05 Best time to take creatine22:55 What type of creatine to take23:55 Side effects of creatine (and myth busting)27:44 How widespread is

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00:53:43

Brady's 2:24 Boston Marathon Recap

Run Long Run Healthy ·

2025/05/27

Check out Brady's full training journals over on his blog, Physiologically Speaking:https://www.physiologicallyspeaking.com/Brady's Boston run on Strava: / strava Run Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡ Spotify: https://bit.ly/RLRH-spotify➡ Apple podcasts: apple.co/43iqUKxGet the RLRH weekly newsletter (choose free or paid):➡ https://marathonhandbook.com/run-long...➡

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17 results

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